Monday, June 16, 2014

Ray called me yesterday from the Youth Nationals in Daytona Beach.  All of the kids are lifting well and he was very pleased.  Obviously we talked about CJ's performance in the 14-15 year-old age group. CJ has currently been competing in 62kg(136#) weight class. This competition he weighed in at 63.9kg which put him in the 69kg(152#) class.  CJ snatched 118kg(260#) and clean&jerked 146kg(322#), which were Youth National records in the 69kg class. However, CJ's 146kg c&j was his 2nd attempt. His 3rd attempt c&j was 153kg(337#), which is more than the current Senior American Record in the 62kg class.  Ray said CJ made an easy clean and got so excited, he rushed the jerk, causing him to miss it.  So with 5 more weeks to train, CJ will be in Salt Lake City for the Senior Nationals, back in the 62kg class with plans to break the All-time Senior American Record in the C&J.
Korey coaching Tuesday's 5:30 class through the row!!
Arm/Leg Swings
2 Rounds of:
10 KB Swings (light)
10 Goblet Squats (light)
10 Walking Lunges
10-50 DU's

Strength
Strict Press (15:00 CAP)
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps and one set of max reps, record your weight and max # of reps)
This is our third week at this rep scheme so add 5-10# over last week depending on how easy they were.


WOD
Conditioning
"Dirty Thirty"
30 Box Jump 24/20"
30 Jumping Pull-ups
30 KB or DB swings 35/25#
30 Walking Lunge
30 Knees to Elbows
30 Push Press, 45/33#
30 Good Mornings
30 Wall ball shots 20/14#
30 Burpees
30 Double Unders
Scale to: "Filthy Fifty"

Extra work
Row for distance until the end of class time
The sooner you finish the WOD, the longer you get to Row. How lucky is that!!

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